Bust Your Knee Pain With These 10 Easy Steps

Bust Your Knee Pain With These 10 Easy Steps

Everyone will experience knee pain. Whether it is just short term knee pain from a minor injury or chronic knee pain, it’s not something pleasant since we use our legs so much every day.

Surgery and medication can help you with knee pain but there are better ways of getting rid of knee pain and these are exercise and physical therapy.

Putting Ice Pack On Knee

We’re always looking for quick easy fixes to help us deal with our knee pain and you can take the following actions at home to get the pain under control and out of the way.

Ice Pack

The go-to for any sustained injury, the miracle ice pack does wonders at alleviating pain. After the initial knee injury, the ice pack is nice and soothing. The cold helps to reduce inflammation and thus stop the knee from swelling and therefore stopping pain.

Wrap the ice pack in a towel and place it over the painful area on your knee for 10 to 15 minutes. Do not leave the ice pack on for any longer otherwise you can damage the skin underneath.

Heat Pad

While the ice is good for the initial injury, it won’t do much to help afterwards. In the long term, a heat pad will be helpful in relieving pain.

The warmth helps to soothe and relax the muscles and it increases blood flow to the knee area. The increased blood flow brings with it more oxygen and nutrients to help speed the healing process along.


It may sound silly and obvious but rest is the best thing you can give to your knee when it is in pain. Maybe just a short day of rest from vigorous exercise or overuse can reduce the amount of knee pain you’re experiencing.

Holding Leg In Flat Position

Strengthen Your Knee Muscles

Rest won’t make the knee pain completely go away, but you won’t be able to rest forever. Weak muscles can cause knee pain since your muscles have to work hard to try and support your whole weight force which travels straight through your knees and feet.

By strengthening your muscles with calf, hamstring and quadriceps stretches and exercises, they’ll be able to work more effectively in future. This will also reduce the chances of re-injuring your knee.

Wear Proper Fitting Shoes

Fashion is quite near and dear to us but this often comes at the expense of our health. Wearing shoes without the proper support can be very damaging to not just our feet but also our calves, knees and hips since these all help to support our body weight.

Try to wear shoes that do not have a high heel to reduce the stress that is placed on your knees. Proper arch support and cushioning will also help you to stand with the correct posture so that all your weight is distributed across your knees evenly, helping to reduce pain.

Strengthen Your Butt Muscles

Our butt muscles don’t do as much work as we would like them to. When our butt muscles are weak, they are unable to hold up the pelvis and this causes the pelvis to drop and the thigh bone to fall inwards.

This muscle imbalance puts extra pressure on your hips, knees, ankles and feet which will cause knee pain. Hip extension exercises can help to strengthen your butt muscles. They’ll also help you to run faster and jump higher.

Young Woman Holding Kettlebell

Stronger hip muscles will help to stabilize your knee so that forces travel through your knee properly.

Tight Muscles

Tight muscles in the quadriceps, hamstrings or calves prevent them from functioning effectively. This then puts extra stress and tension on the knee, leading to knee pain.

By stretching out all your muscles which connect to the knee, you can loosen them up and relieve some of the tension on your knees.

The more the stretch hurts, the more you need to stretch that muscle.

Maintaining A Healthy Weight

Our knees support our entire body weight. So, it makes sense that the heavier we are, the more stress and force our knees need to support.

The higher your body weight is, the more difficult it becomes for the knees to properly support you since fat decreases muscle strength.

Losing weight without further damaging your knees can be difficult. Try cycling or water aerobics – these exercises take the stress off your knees so you can exercise without knee pain.

Wear A Knee Compression Sleeve

Knee compression sleeves help to relieve your knee pain with its compression qualities. They can be worn anytime and anywhere with minimal disruption to your normal day. This makes them a good option for people who suffer from knee pain due to arthritis.

Wearing Knee Sleeve While Running

The compression increases the blood flow to the area so your knee injury heals faster. It also helps to stabilize your knee joint so that your body weight is distributed evenly across your knees.

Eat More Omega-3 Fats

Omega-3 fatty acids have anti-inflammatory properties, making them a good way to relieve knee pain if you have arthritis.

You can get omega-3 fats from walnuts, fatty fish, soybeans and spinach. If those aren’t easy for you to come by, then omega-3 supplements can also do the trick. Just make sure you follow the instructions for how much and how often to take those supplements.

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